The Simplest Exercise For A Sculpted Chest, Shoulders, and Triceps
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- Опубликовано: 18 июн 2022
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Basic push ups are a fantastic exercise for developing the pressing musculature. For the vast majority of people, push ups done well, will be a useful exercise their entire life. However, it's always nice to change things up and challenge our muscles in a different way. By elevating our hands, slowing our tempo down, and adding a pause, we can take the simple push up and modify it to the point where it is exceptionally hard, without having to weight it, introduce instability, or perform tricks. This simple variation is POWERFUL. Cycle it into your training, and watch your pressing muscles grow. 
Кино
This dude out here doing pushups in Times New Roman
with all the noise of social media, this channel is a wonderful and refreshing relaxed, focused and precise delivery of information and inspiration ❤️
Thank you, doc!🙏
Totally agree - no loud music intro, no bs, straight to the point
I had exactly this in mind, such no bullshit content.
Absolutely agree. Bring back simplicity with life and training 🙏
Agreed, never regretted or felt guilty for watching or binging kboges vids
Finding this channel was the #1 thing that transformed my fitness journey. The way Kyle cuts out all the fitness BS and gets straight to the truth of the topic is refreshing, informative, and incredibly helpful. Thank you Kyle for all you do! You’ve changed my life through your Channel!
William! This is amazing to hear. Thank you for sharing, brother! And thank you for the support! 🙏
Hey Kyle....what do you think of Mike Tyson pushups"?
I always thought that gym exercises were not so efficient, that's when I discovered the push up chalenge and had a lot of results, this channel proves my theory and goes beyond, it's perfect
I used to think I could do 120 pushups no problem, but those were the short and fast kind of pushups. Now I use paralletes to do slow and deep pushups (just like in the video) I manage to do 30 of those (2 sets of 15), they are a much harder exercise than I ever did before and I feel stronger since switching to them.
100% this!
Bro how many repetition you do everyday? I'm a beginner
@@fideliayt1853 however many u can do with good form
@@fideliayt1853 Listen to your body and don't overdo it. Just start out small and slowly increase.
Loser
I moved out of my parents house for the first time told myself that if I do anything this year it will be to train daily. Your method has helped me to be consistent since it is so easy to get yourself to do the work. Here I am 9 months later, still at it and my body feels great... not to mention my muscle mass has developed a fair deal as well. Love it man, big fan. I send everyone that wants to start working out to your channel. Slow grind greater results. Cheers man.
Are you doing squats, pushups and pullups daily?
@@folksurvival I am doing a pull push and squat variation daily. For example, I do regular pushups one day, then pike pushups, then wide pushups, etc.. not many more variations but enough to not over train. Not doing a lot of reps here either. ie for pulling I only do 6 a day... quality>quantity
@@footballtoujoursca so youre training maybe 10 min a day?
@@frankieconcepcion7860 I'd say 20 minutes total, I throw in some core work as well every other day.
What your workout routine?
Love the associated meditation that appears when doing these much slower and mindful exercises. It’s basically applying a yoga mentality to a workout.
That is exactly it! We can learn a ton from yoga- proper intention, feeling the movement, perfecting positions, etc.
Wow, that's honestly a great insight! Thanks!
This has gotta' be Top 3 best calisthenics channels on YT. Hope y'all are sharing the vids!!
That's a huge compliment, Wrath. Much appreciated 🙏
Excellent! 5 seconds down, 5 second hold at bottom, 5 seconds up. Serious intensity. Thank you.
It looks more like 4-2-4 to me.
@@TylerDouglas100 4-2-3
Just want to say thanks, I incorporated this and I've gotten substantial results compared to typical range push-ups without the static pauses. Really appreciate you content friend.
Good to hear, Roscoe! Thank you for sharing!🙏
Hey man i genuinely want to thank you alot you literally changed my life, these pushups are real deal, u actual get strong and better, love ur content and please continue to inspire everyone ❤️
Your videos are a HUGE part of my training for two upcoming events-- 10k, half marathon--- appreciate ya!!!
Thank you, Don! I appreciate hearing that very much.
Bro, You have helped me so much when it comes to slowing down and working on proper form. I'm always happy to see when a new video of yours pops up on my home screen and you never ask for too much time in exchange for such great information. Appreciate you for taking time out to share with us. God bless and happy gains haha.
I started eating better, at different times and walking an hr a day. Im 6ft2 and was 247lbs. Im now 210lbs and want to start working out at home. Ill be watching this channel to learn
keep going!!
@@avihayl7911 thank you.
Congrats mate. And yes, excellent channel for info.
No need for all the unnecessary fancy stuff.
Your content is so clear & focused, thanks.
I love the fact that Ur videos are so short and succinct. Straight to the point
I appreciate that!
Pure and Simple advice. Love this Chanel
Thank you Kyle!! I've watched a ton of your vids....and all to entirety.....because your to the point and no dragging out the information.
Edric, thank you so much for that. I really appreciate it.
Thanks a lot Kyle! Very valuable information here, will make sure to incorporate it into my workouts moving forward. Thanks again!
i just bought some rings, they are fantastic for making the push up more challenging. they engage the chest more by letting you bring your hands together towards the top of the rep. still trying to work my way up to 3 sets of 20 on rings
Me too! Kinda mad at myself for putting it off for so long.
Yeah man, triceps, chest and shoulders will blow up when you get rings
Same with pullups. I feel like a newbie again lol
@@simplewrites dips too😳
I tried doing push ups on my rings, slipped and smashed me knee into some stones. Bit beyond me right now i think 😂
dropping so much knowlege always. thank you for this !
Just achieved my goal of 50 good form pushups after almost a year. This video came at a great time, now I have something else to work towards. Thanks, K!
I love coming back to older videos too. Great job dude!
I just found your channel and am very happy I did. I love how short and sweet you keep the vids very direct and on point. Keep up the great content and thank you for you hard work!
I'm trying these now. They're challenging at super slow speed with the hold. Thanks for such a useable, informative video.
Always something with this guy. ALLLLLLLLWAYS something new to
Learn!! ❤️
You never fail to give deep insights and new interpretative approaches to what often seems “too simple to be effective”.
I have been doing push-ups with “handles” on and off for years, but after watching this video I’ll include them in my routine regularly!
Grazie!
Thanks so much for the kind words! I really appreciate that. Keep it up with the push ups on the handles! It’s an amazing exercise.
Thank you for this content. So simple yet so effective!
Happy you enjoyed, Florian!
And another one! Always useful and motivational . Thanks 🙏🏾
Thanks, Setty!
Thanks for that great advice!
I applied it in my workout, I have to say it's very efficient.
That pause of 1-2sec makes a HUGE difference!! 💯
Neat variation. Thank you!
Just discovered your channel. So refreshing to have workout + nutrition tips, no bs, concise and realistic. Well done 👍
Excellent video with accurate points as always!
Thanks, S!
@ KBolges .. Simply .. Simple an genius !! Thank you 🙏 Very Much !! Great educational channel ..
Following along as his explaining is challenging yet so insiteful
Excellent form. Most older lifters (myself), with banged-up shoulders, will find it difficult to go that deep. Better to stop with the elbows at the plane of the torso, not behind the body. Ditto with rowing / pulling movements. I put a barbell plate under my chest as my end point, you could use a book, folded towel, etc. For those with the requisite mobility, chest to the floor is OK.
Thank you for such great information. I will be implementing this as usual
Thanks for continuing to provide these thorough explanations, its been changing my approach with these movements and the benefits are large
I'm happy you have found it useful, Nick!
Another articulate, well presented video with new thought on an old taken for granted exercise.
Thanks, Carl! Much appreciated!🙏
Very impressive range and form, brother!
I completely agree with you, discovered this by myself a couple of weeks back. I went from doing regular push ups, to putting my legs on elevation, to using bands to increase the difficulty. However, by using slight elevation on hands, putting my hands wider and gunning for that deep stretch at the bottom increased the difficulty ten fold. It’s a bit counterintuitive how much difference it makes. Maybe it also has something to do with the fact that I used to pay attention only to properly locking out, not to touching the floor with my chest.
Cool to hear you figured this out. Wild what a few little tweaks can do to make the movement even more effective! Keep at, dude!
You have an amazing physique man, that you have achieved it with such a simple methodology is very inspiring! I've been squatting and doing chinups much more frequently, and my core strength is definitely improving. Thank you !
Great topic thanks. Been doing my reps way slower recently and can feel and see the difference, basically it makes you more aware of every movement
Your content is always gold, K!
Thank you, brother! That means a lot.
This goes for pretty much every exercise. Great content 👌
The smooth, slow form and lack of struggling is actually bonkers!
Thanks, Omran!
Thank you! 🙇🏻♂️
Amazing Channel Brother, Thank You Very Much
I'm 5 videos in and i just had to subscribe, your way of showing and explaining without causing excessive information overload, i really appreciate that.
Thank you! I’m glad you are enjoying the content. Let me know if you ever have any questions. Thank you for the support!
thanks for the explanations. everything makes sense.
Happy you enjoyed, phsal.
I was asking my self why i don't get much results for hipertrophy in the chest and you give an answer, thanks, dude!
Your vid has given me a good idea, I have all ways had difficulty doing press ups because of arthritic wrists bending backwards, but seeing the position of the wrists on the dumbbells (wrists straight) looks good, I will try that, thank you
Thanks for the advice!
My pleasure!
Good content! Always happy to see another video out
Thanks, Timothy!
Awesome video, thanks Mr. Boges. Anyone with a regular door frame pull up bar, simply flip the bar and place onto the floor and use the neutral grips to do this exact same exercise. It's an absolute life hack of a push variation. You will see massive gains in your chest, shoulders and triceps. Further, it's a simplistic movement with minimal risk of injury if any. Best fitness RUclips channel.
Mr Boges you’re a life changer! Holy sh*t even after doing a workout of dips, the workout shown in this video and some shoulder work my pecs are NOTICEABLY bigger and more shaped after one workout! You’re a genius
Happy you enjoyed, Fuegos! It's my favorite variation currently.
100% agreed, this channel is the best compared to other clickbaity non sense channels
Thank you, my friend! I appreciate that!
Always enjoy your insightful information.
Thank you, my friend!
Thanks always for great content, keep up the great work 💪
My pleasure! Thank you for the support and the kind words!
Thanks for yet another great video, Kyle
My pleasure, Patrick. Thank you for the support!
hey K! thank you for the awesome content, as always. I'd love to see your take on warm up and cool down, knowing that you workout almost everyday and aim for efficiency
Great idea, Nicolas! It's on the list! Thank you for the kind words, brother🙏
Following your protocols for the last 8 months has been tremendous. THANK YOU
Good to hear, Lance! Keep it up and enjoy the process.
woah the pause is very interesting.. another piece of the puzzle I'm gonna try it out! Thanks a bunch as usual and let me spend one sec to point out how beautiful, composed and natural your movements are 🤘🤘
Grazie, fratello!
I love the pause. It's such a cool addition. I love integrating the isometrics into the movement.
I'm really loving your channel. I've made better gains since cancelling my gym membership 6 months ago and following your advice than 30 years of intermittent and mostly wasted weight training. I'm thinking of getting a dip station, I'd love to see you make a video about how to do dips safely.
Hey man I truly appreciate your videos, thank you.
Yoo the fact that this video is a year old and he’s still in these comments is insane,so dope
Love the content!
Thanks, Chico!
Great content keep up the amazing work!
Thank you, Adam!
Man just appreciate your content! Keep it up. You earned a new subscriber!
Thank you, Cap!🙏
Thank you for making videos that are concise and don’t waste time. Great content, and you earned a sub
I appreciate that very much! Thank you!
Brilliant video mate respect YNWA brother
Great video for a great variation. Really enjoying paused reps recently
Great to hear, Marcus! Hope all is well, brother!💪
@@Kboges all good man, hope you're keeping well
Thanks for this. New sub. While I've used dumbbells with push ups in past workouts, I've not done so at this tempo/control. Again, thank you. Will incorporate the technique (as well as your recommended eating tips) starting today.
Thank you, Adrian! Much Appreciated. Enjoy the push ups!
Great way to push up. Will try this!
I don’t have great shoulder range of motion so bringing them back that far I think would be injurious.
this channel has really good quality! its noticeable, that this guy has an academic backgroud and knows what hes talking about!
Thanks M. Bison!
BTW, I was a huge fan of your work in street fighter 2. 😉
@@Kboges its because I did my push ups and pull ups :D
Thx sir, I will definitely do this
Enjoy, Pankaj!
Great content as always mate!
Thank you, Back2Basics!
Great content as usual. So much can be built from the basics. 💪
Thanks, PJ! I totally agree.
This is good. Tried it the same day and wow does it make a difference! Thank you, Kyle!
Hey Mike! Yeah this is one of my favorite variations. So simple but wow it is tough.
I have been doing this technique for a while. Works well. Thank you for sharing. 🇨🇦❤️
My pleasure, Paul. Glad it worked for you.
Actually been doing this myself for a few months, been hearing a lot about time under tension is the most important part of muscle growth, so I have been doing these slow pushups along with half ones where I only go up a little bit, so I keep tension on the chest for the entire duration of the set. You can really feel the stretch by doing that.
I can just adore to my fellow builders comments: I really like your style, keeps my head straight and my heart inspired.
Thank you, Leo! Happy you enjoyed, brother!
thank you..
Simple but effective! Really dialing in the basics will really help in all aspects of fitness. Keep it up
Exactly! Thanks, FastFit!
thank you for this super reminder :)
My pleasure!
Boom. I had been thinking about doi g push ups like this. It helps technique and its quality of excercise.
This is great content and insights. I like doing these types of movements, I added raised handles, and I also mix in lifting 1 leg up during the presses, or else putting both feet on a chair or stool to make it harder. It is wild how just slowing down, staying in control and contracting the muscles can really increase the intensity!
Just finished week 5 of the 3 day(max, 10x, ladders) pull-up routine. Going for 8 weeks. I had been struggling with workouts, going months sometimes in between . I came across your channel about 3 months ago, and haven’t skipped a beat since.
where is this routine located?
@@footballtoujoursca ruclips.net/video/w9Mu-azxol8/видео.html
@@footballtoujoursca you can search for max pull up program on Kyle's channel
You are the reason I bought my rings to work out. THank you for your amazing content.
Wow Carlos! That an honor to hear. Thank you for sharing! I'm thrilled whenever I hear someone has positively benefited from the content. Keep training brother!🙏💪
this is wonderful, I think I've just stumbled upon a new favorite YT channel!
Ivan, you are too kind. Thank you, my friend🙏
I was just thinking about this, going to incorporate this movement in my dips and pull ups too
Thank you...again for another master class. K.I.S.S. ( Keep It Simple to be Successful)
You are like the Charlie critikal of working out. Love the videos.
Subscribed. I do a lot of push ups & always try to do them in a controlled, full range of motion movement. Going slow definitely ups the intensity as do pulses at the bottom. Pulsing half way up and back down is also a killer
Thank you!
100% pulsing at the bottom is incredibly effective. I think the extra tension in the lengthened position is a fantastic stimulus. Push ups are HARD!
Every one of your videos is like a fine glass of wine that I drink pinky up. Thanks homie K Boges for taking the time to share knowledge.
Any recommendation for hitting the upper chest? You the man Kyle!
I'm excited each time, you upload new video to YT 🥳 As always, I wasn't disappointed 💪Great work Kyle 👏
Thanks Artur! I appreciate the kind words and the support!
your content is great!
Thank you, brother!
Just wanted to add my 2 cents for push-ups also. I just started boxing and we do a lottttttt of pushup work (plyometrics, crawls, reps, burpees, mountain climbers, planks, etc) my gosh my upper body has gotten extremely developed from it. I’m way bigger than when I used weights and way more athletic. I think the main thing tho is the plyometric push-ups that really transformed me and gave me that fast twitch look.
Hey is this what your plyometric push ups look like? ruclips.net/video/QcAAKuEgYjw/видео.html
You’d be better off doing box squats with bands like pro football players do.
I probably lean more toward bodyweight than weighted, even if I really love some basic dumbbell exercises. Your short videos are packed with so much useful advice and it's encouraging me to dedicate at least one day to pure bodyweight. I think my joints and overall metabolic health will thank me in the long run. One of your videos inspired me to try out high rep bodyweight squats instead of the standard 8-12 weighted squats--I realized I'd been missing out on a more holistic approach to strength training. Thanks!
love this channel
Thank you, Benyam!
Great video. The great thing about this variation is, that there is always the option to elevate the feet to make it even more challenging.
100%. Those are properly hard.
All killer, no filler. Both your technic and your videos 🤘🤘
*technique 😅
Thank you so much! That's a very kind compliment. Glad you enjoyed!